TRAINING DESIGN

Essential Elements of Training Programs

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• Warm-up and stretching
• Endurance training (cardio-respiratory)
• Cool down & stretching activities
• Flexibility activities
• Resistance training
• Recreational activities and sport

WARM-UP AND STRETCHING

• To increase Body temp, HR & Breathing Rate
• Decrease muscle & joint soreness
• Decrease chance of injury during dynamic stretching (why not static stretching?)

Cardio Endurance Training

• Walking, jogging, running, cycling, swimming, rowing and aerobic dancing
• All will improve cardiovascular, respiratory and metabolic systems

COOL DOWN AND STRETCHING

• To slowly reduce the intensity of the cardio-respiratory activity for several minutes
• Improve flexibility –Lower the risk of joint muscle injury

FLEXIBILITY TRAINING

• can also be incorporated into or be a natural extension of the core training activities

Resistance Exercise

• designed to enhance muscular strength and endurance
• –Specific body mass exercises (e.g. curl-ups) –Weight and load bearing exercises (e.g. climbing) –Use of resistance equipment (e.g. free weights)

Recreational Activities

• Social and enjoyable
• Build cardiovascular and resistance training exercise
• Possible life-long interest in active life-styles

KEY PRINCIPLES OF TRAINING PROGRAM DESIGN

KEY PRINCIPLES

• –Progression –Overload (frequency, intensity and duration) –Specificity –Reversibility –Variety –Periodisation

PROGRESSION

• Increasing intensity and duration

Overload

• frequency, intensity and duration

Specificity

• The movement performed in training should match, as closely as possible, the movements encountered during competition

Reversibility

• Any adaptation resulting from training will be reversed when you stop training.

PERIODISATION

• Coaches need to be aware of appropriate programming
• Macro and micro cycles
• Peak performance period

S.P.O.R.V

• S.pecificity P.rogression O.verload R.eversibility V.ariety

Monitoring Exercise Intensity

Training Heart Rate

• Based on linear relationship between HR and VO2 with increasing rates of work
• Calculated by using the HR which is equivalent to a set % of your VO2 max
• –Light exercise is 35-54% HRmax –Moderate exercise is 55-69% HRmax –Heavy exercise is 70-89% HRmax

KARVONEN METHOD

• Incorporates “heart rate reserve” (HRR) –Difference between HRmax and HRrest
• Click on link below and calculate your own! www.briancalkins.com/HeartRate.htm

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• Technological advances allow heart rate monitors to measure intensity as well as time in a target HR zone
• The Karvonen method can be used to establish a THR zone, rather than a single THR. THR35% = HRrest + 0.35(HRmax – HRrest)

RPE scales

• Ratings of perceived exertion
• Self-assessment by participants in training program of how hard they are working –Borg –OMNI –CERT

CLASS WORK

• Calculate your max heart rate
• Use Karvonen method to work out light, moderate and heavy exercise intensities.
• Complete self-study and data question on p157